How to Cope with a Come Down

Within a few days of taking drugs, it’s normal to go through what’s commonly referred to as a ‘comedown’.  Comedowns will differ from person to person, but the symptoms can be both physical and emotional. Physical symptoms can include nausea, headaches, exhaustion, and reduced appetite while the flatness of mood, irritability and stress are common emotional experiences associated with ‘coming down’.

The severity and duration of a comedown will differ from person to person and will depend on the type and number of drugs used, as well as your general physical and mental health including how much food, water and sleep you’ve had., If you’ve had a break from using drugs this might affect your comedowns.

On that last point with some help from the comedown resources on the DanceWize NSW website, we’ve compiled a list of tips for you to follow to help you cope with your comedown.

Resist the temptation to use more drugs

It can be very tempting to use more drugs or to get high again in order to alleviate the symptoms of a comedown, however doing so will only delay the inevitable. Avoid the temptation to use more drugs and wait for your comedown to pass.


Sleep is super important, and how much of it you get plays a massive part in how you feel both physically and mentally. Anecdotal evidence has long suggested that many of the most common comedown symptoms may be the result of not enough sleep, rather than the drugs themselves.

To reduce the chance of comedown, avoid mixing drugs, take regular breaks when dancing, and try to get at least 9 hours of sleep the night before, and the night after, taking MDMA.

Hang out with friends

Sometimes hanging with a close pal and having a good laugh (or a good cry) is the perfect antidote to a rough comedown. Sometimes it helps just to sit with someone quietly.


Taking drugs can be very taxing on your body. When you are coming down, your body is trying to recuperate. Eating will help you regain the energy to do this.  Often when coming down people will lose their appetite, however, it is best to eat – even when you don’t feel like it. We recommend eating a balance of healthy carbs, fats and proteins.  Any calories are better than no calories.  You might also like to consider taking some supplements, DanceWize NSW also have some more information about useful supplements here.

Do something that makes you feel good

Pat your pet, watch a movie, go swimming, or get out into nature. If you can try to muster up the energy to get up and indulge in a little bit of positive distraction. This can only help.

Stay hydrated

When using drugs (particularly if you’ve been drinking) you can get really dehydrated. Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. Being dehydrated leaves us feeling rotten, and if coming down and dehydrated you are likely to feel lethargic, nauseous and have headaches. Water up!

Let people know that you are coming down

When coming down it is common to be moodier and more irritable than usual, as a result, we might snap at someone, or we might say or do something that we otherwise wouldn’t. If it’s safe to let trusted friends or partners around you know what you are going through, do so.

We know comedowns can be awful but some of the tips we’ve listed can help bring the drama of a comedown from a 10 to a 2.  Remember comedowns are temporary and you will make it through.  Whatever you do, we encourage you not to use more drugs to alleviate your symptoms!

If your comedown is lasting longer than a few days we recommend that you get in touch with a doctor or another professional, like a counsellor, psychologist or health care provider, to let them know what you are going through.

Remind yourself that it is only temporary

It will pass and you will make it through. Try to keep this in mind if you’re getting depressed and feel the urge to quit your job or call your ex. If you’re feeling low reach out to friends and remember, there are several hotlines that can assist. We’ve listed these at the bottom of this post.

Get help

If you notice that you are having thoughts of suicide, we recommend that you get in touch with a doctor or another professional right away. If you need some immediate professional support, there are plenty of hotlines that you can reach out to.

  • Q Life 1800 184 527 (3pm to midnight every day)
  • Lifeline: 13 11 14 (24 hours)
  • Suicide Call Back Service: 1300 659 467 (24 hours)
  • National Alcohol & Other Drug Hotline: 1800 250 015

Additionally, you can visit ACON’s digital suicide prevention hub which has lots of resources for LGBTQ+ people experiencing suicide ideation or friends/families/loved ones looking to support someone in their life who may be feeling this way.

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